The last workout I posted was for the more advanced crowd. I wanted to get these routines up before new years as I know a lot of you will be resolving to make changes for the forth coming year.
Follow this 8 week program if you are a beginner!
Workout 1: Full Body & Endurance
Circuit 1: repeat 4x through
Resistance Band Rows (moderate pace) sets of 1 minute
Body Weight Squats sets of 10-15
Circuit 2: (repeat 3x)
Step up's (fast as you can) 1 minute with 3-5lb in each hand doing bicep curls
Lateral Raises 10-15 with 3-5lb weight
Circut 3:
Assisted push-ups 3 sets of 10-15
Jump Squats 3 sets of 10-12 reps
End Circuits:
Lying Leg Raises 2 sets of 10-15
Crunches with feet up 2 sets of 15-20
Crunches with feet down 2 sets of 15-20
Flutter kicks 2 sets of 20-30 sec
Jumping jacks 3 sets of 50
Finished
In between days Walk 30-40 minutes briskly
Workout 2: Arms & Cardio
Assisted Clap Pushups (can be on counter or leaning on wall) 3 sets of 15
Dumbbell Clean and Jerk 3 sets of 10
Body weight Squats 3 sets of 10-15
Resistance band rows (Fast as you can but stay under control) 3 sets of 40 sec
Resistance band Bench (fast as you can under control) 3sets of 40 sec
Resistance Band Biceps (fast as you can under control) 3 sets of 30sec
Assisted Chair Dips 3 sets of 10 (or) Resistance band overhead tricep extension 3 sets of 30sec
Jumping jacks 3 sets of 50
Finished:
Workout 3: Full Body and Core
Dumbbell Lunges 3 sets of 10(each leg)
Dumbbell front squats 3 sets of 10-12
Jumping jacks 3 sets of 35
Jump squats (touch the ground with hands) 3 sets of 10
Straight leg deadlift 2 sets of 10
Flutter kicks (abs) 3 sets 20-30sec
Leg raises 3 sets of 20-25
Crunches with feet up 3 sets of 20-25
Crunches with feet down 3 sets of 15-25
Oblique crunches 3 sets of 20-25 (each side)
Lying on your side Leg lifts 3 sets of 15 (each side)
Finished:
In order for this to work properly you need to do these workouts as I prescribe then Each workout should have 1 day in between it. On the in between days try and walk. Briskly for 30-40 minutes. If you don't have enough time to do a full workout split them in half. Do half the first day half the second day. Each day should be anywhere from 20 minutes -30 minutes. If you only have enough time to do half of the workout every time you finish a set I want you to do 10 jumping jacks in addition to what you are doing.**(that is only if you are doing half of the workout)**
Stretch After your workouts for 10 minutes and also cool down for 5 minutes before you stretch. Each workout should have a 5-10 minute warm up consisting of light walking or jogging (other cardio machines are fine too). Do not exhaust yourself this is just the warm-up.
Thank You,
I really appreciate the support!
Frank!
**You should check with your doctor before implementing any of the suggested material above. These are suggestions and can be followed specifically to yield faster results. These do not have to be followed in any specific order if a doctor advises you to refrain from implementing this routine due to medical necessity please do not try this. This is to serve as suggestions for people who are currently working out and looking to yield better results. If your doctor clears you to perform this routine THIS WILL WORK. Any and all questions can be posted on the blog itself or emailed to me at Frankp.training@gmail.com**
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